Bible to Anti binge eating

1. NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away.2. For sweets and treats, use small bowls and plate with cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.3. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, and have a sip of water between each mouthful so you enjoy the full flavor of each bite. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. It's really hard to do when your super hungry, and not easy to remember to do but the benefits are HUGE!4. Learn to differentiate between hunger and cravings. Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have. Listen to your body and learn to decipher between cravings and hunger.5. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.6. Make keeping a water bottle with you more important then carrying a cell phone or your wallet, everything is ok aslong as your waterbottle is full.7. Pre-prepare, pre-empt, pre-think your food meals, it will give you something to look forward and STOP you from eating willy nilly.8. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, TXT A FRIEND whatever you have to do to get your mind off of the craving.9. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath.10. When life's stresses are over bearing say this "why I am I taking this so seriously, is it really that bad?" I dont mean thinking it, I mean really saying it out loud. Eventually you will laugh at how high strung you were.11. Do snack, have a fruit or vege, or other healthy ulternative, of a pre determined portion size, about 2 hours after your last meal.12. When a packedged food has a predetermined portion size, i.e 25g of almonds, use that as a guide to how large your snack size would be. Light weight kitchen scales are useful for this, and you can pick up some cute snack containers.13. Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don't read, study, write or talk on the phone while you eat. By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.14. Know how you respond to trigger foods. You'll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control.